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Exercise/Fitness

August 14, 2008

PHYSICAL ACTIVITY IS A SMART MOVE…LITERALLY

Most of us know that physical exercise is good for blood pressure, the heart, controlling weight, but did you know that physical exercise is also good for the brain? It can make you smarter and better at what you do according to a WebMD feature article by Jean Lawrence.Physical activity, physical exercise actually trains the brain. Cristin Anderson, MS, wellness and fitness coordinator of the University of San Francisco explains that exercise affects many sites within the nervous system. "When one exercises," Anderson says, "you can think more clearly, perform better, and morale is better. This is pure science -- stimulate your nervous system and function at a higher level."

Help employees exercise by providing activity breaks.It will increase productivity by energizing them and actually improve clarity of thinking, improve function.Consider an on-site coach in the workplace to cost-effectively make this a reality – www.beproactive.com to find out about a workplace coach.

AND MENTAL EXERCISE IMPROVES HOW WELL THE BRAIN WORKS.

“There is a growing awareness that challenging your brain can have positive effects," Dr. Cohen said. He said the plasticity of the brain is directly related to the production of new dendrites, the branched, tree-like neural projections that carry electrical signals through the brain “Every time you challenge your brain it will actually modify the brain,” he said. “We can indeed form new brain cells, despite a century of being told it’s impossible.”New York Times “Exercise Your Brain or Else You’ll….uhhh.http://www.nytimes.com/2008/05/03/technology/03brain.html

GET MOVING

If you think you’re going to get smarter sitting in front of your computer or watching television, think again. Get some physical exercise – go take a 10 minute walk.And then go do some mental exercise – read for 15 minutes or do a crossword puzzle.Then you can sit down and enjoy some TV.

July 22, 2008

CAN A WORKPLACE REALLY ENCOURAGE BREAKS AND STILL BE COMPETITIVE and PRODUCTIVE?

Popular belief is that breaks and exercise will reduce productivity by interrupting the work. In practice, studies show quite the opposite – productivity doesn’t reduce, but in fact can increase.According to a new Cornell University study, when workers were reminded on a regular basis to assume good posture, take short breaks and stretch, they did more accurate work and as a result were more productive.

Research by Traci Galinsky, a captain in the U.S. Public Health Service and a member of the human factors in ergonomics research team at NIOSH, found that when workers get up and walk at regular intervals over the day they are more productive. "We found that not only does that reduce the discomfort that accumulates over the work day, it also tends to enhance performance enough to offset any productivity loss that you'd expect by giving the breaks. Overall work quantity was maintained," Galinsky said. "The breaks appear to allow for recovery from fatigue so that when they go back to work, their work is enhanced."

"Work to Live" author Joe Robinson cites several studies showing that breaks improve productivity. Short intervals for relaxation allow us to sustain high levels of effort more of the time.

CREATE BOOSTER BREAKS RATHER THAN TRADITIONAL BREAKS

It is common for workers to have two 10-15 minute work breaks each day.Unfortunately work breaks frequently involve health-compromising behaviors such as snacking or smoking. .Work breaks are important but currently underutilized opportunity to help an employee feel better, be more productive and even become healthier.

Show people how to use that 10 of their 15 minute break to do some stretches, to do some light exercise or deep breathing to relax the mind and body before they get their cup of coffee.They will feel better and honestly be more productive.If they stretch and exercise somewhat regularly – two or three days each week - they will get health benefits as well.An on-site coach could help motivate and teach people how to do this – seewww.beproactive.comfor information about how Proactive Partners can provide affordable workplace coach programs.

A 5 MINUTE BOOSTER BREAK IS A GREAT PLACE TO START

People don’t have to stretch for 15 minutes (although they will find that it really feels great).Just taking 5 minutes to stretch, do a few exercises or some deep breathing to relax the mind and body can make a difference.There’s are some great programs offered atwww.Take5Moment.com

MY ADVICE TO COMPANIES

Encourage employees to take breaks through the day and teach them how to take a healthy break, a booster break so they feel good at work all day. It will improve performance, enhance productivity. Talk to the experts at Proactive Partners - www.beproactive.com.

MY ADVICE TO EMPLOYEES

Take frequent breaks.And do light movement during your breaks – stretch, walk around the block, do some lunges down the hallway, do the stairs a couple of times just for the exercise.You will feel better through the day.And at the end of the day you go home feeling more energized, feeling better so you can enjoy your family.

June 16, 2008

Employees Can Exercise at the Office.

Good intentions and reality seldom meet. Research has shown that moderate levels of regular exercise can improve health, improve mood and reduce the chances of getting sick.But the fact is that people are so busy, it’s hard to for them to make time to take a walk, take a yoga class or go to the gym.And for many others, they just don’t want to take a walk or do yoga.So how do you get people to exercise so they can be healthy?Because if we don’t help employees figure out how, healthcare expenses will continue to escalate.

Research says that people will get health benefits from just 15 minutes of moderate exercise 3 times a weekSo here’s an idea … what if people could get 15 minutes of exercise several days a week …. at work?Without having to change clothes, drive to the yoga studio or head down to the fitness center.

Stretching is Exercise!

Exercise does not have to be time-consuming, hard or make you sweaty.Did you know that exercise can be as easy as stretching and simple movement? Yes, just moving your body is exercise.Now, that doesn’t sound too time-consuming or difficult, does it?

It does not have to involve a huge time commitment, and stretching can end up giving you great results. Here are just a few of the benefits people can expect from a regular stretching program:

Reduced muscle tension

Increased range of movement in the joints

Enhanced muscular coordination

Increased circulation of the blood to various parts of the body

Increased energy levels (resulting from increased circulation)

Stretching comes naturally to all of us. You might notice that if you have been sitting in a particular position for a long time, you stretch unconsciously. It feels good. In addition to that good feeling, a consistent stretching program will improve flexibility and joint movement. If you are sitting at your desk right now, just try it.Roll your shoulders up and back.Or stretch your arms out straight and flex wrists – hands up, hands down.Or just slowly tilt your head to the left toward your shoulder and then to the other side.

At the Workplace - Consider an Exercise Coach

People just don’t think about doing exercise at their desk, during the workday.An on-site coach will act as a catalyst for action – show people how to exercise while at the office, remind people to stretch and move around on a regular basis, lead people through programs that are effective but won’t take a lot of time or disrupt productivity.In fact, short bursts of activity/exercise will likely improve productivity.One Proactive Partners on-site coach can reach anywhere from 250-750 employees per month.It is amazingly cost-effective as well as time-efficient for the employees and the company. And no special equipment or significant space is required.To find out more, go to www.beproactive.com or email the team at Proactive Partners

At the Computer – Short, Guided Stretch videos make it Easy

Consider Take5Moment programs – a collection of short videos delivering guided movements, stretches and stress-relief advice for desk-workers.Employees could get almost 50 minutes of exercise a work week if they did a Take5Yoga stretch in the morning and in the afternoon at their desk.Go to www.take5moment.com to see what they could make available to employees.

June 03, 2008

HABITS ARE HOW WE GET THROUGH THE DAY

Everyone is busy, busy, busy–with work, family, household chores, helping friends, school or church.It never ends.Lots of habits are part of each and every day – habits that help us manage, make things easier, help us cope.Many habits are good – brushing your teeth morning and night, kissing your spouse before you leave, checking email and voicemail when you first arrive at work to see if a customer called.

BAD HABITS AND HEALTH

They are part of the day as well.Bad habits are contributing to health problems that cost your company’s healthcare system lots.For example, eating behaviors become habit.The stop for coffee and a breakfast pastry. Taking a ten minute mid-morning break and crusing by the coffee-break room to grab a few cookies.Eating fast food or whatever’s convenient for lunch – not necessarily thinking about the health or nutrition value.We do most of it without thinking.

And how about exercise habits (or lack of exercise habits).We park as close as we can to the train station or the office – even though a brisk walk from the farthest point would be a good thing.Another simple thing - good posture.It’s hard work and requires thought – it’s easier to slouch while sitting (which is almost all day working at your desk), to lean back in the car when driving home, walk with our head down, shoulders rounded. Good posture is actually good exercise.But we don’t do it – because we don’t think about it.

It’s possible to get exercise right at the office, but it means doing things differently.So without some catalyst, it’s not likely to happen.

CREATING NEW, HEALTHY HABITS

It’s really hard to create a new habit.People want to do the right thing, but often don’t know what to do and then get caught up in the day’s activities and routine.And just plain forget.Let’s take exercise as a “for instance”.Exercise is key to health and wellness. Everyone knows it.And yes, people forget to exercise.By the time they think of it, they’re too tired.What’s the answer?Believe it or not, people can exercise during the day at work .Easily.Yes, at work.It’s actually simple, does not get in the way of work and would probably increase productivity because moderate exercise actually acts as an energizer.Employees are interested, willing to make an effort if someone helps them, reminds them.

INTERNET – GOOD BUT NOT GOOD ENOUGH

The internet is not really helping change everyday habits.A recent survey conducted by the Pew Internet and American Life Project shows that the Internet is useful but definitely not changing lives.It’s good for consumer research, providing information, educating people on what they should do.But old habits prevail in most daily tasks.People need help on a regular basis, not just with information but with action.Check out www.beproactive.com for ideas – their on-site coach concept makes lots of sense.Or go to www.take5moment.com.Or review some research done by Deborah Fallows – she shows that when people do internet searches, they have low attention span and shallow searching which does not lead to success for health.

May 27, 2008

Corporate Cost of Health

Add it up for your company.Healthcare costs, absenteeism, reduced productivity.Research shows that 50% of these costs (or more) are a result of lifestyle choices. People aren’t eating right, aren’t getting regular moderate exercise, aren’t getting enough sleep, aren’t finding ways to deal with stress.The key word is CHOICE.And these costs are having a significant impact on your bottom line.

Reduced Absenteeism- DuPont saw a 47.5 percent reduction in absenteeism among participants in its corporate fitness program over a six year period.

Increased Productivity- 80 percent of Union Pacific Railroad's employees said the exercise program was helped them become more productive at work, and for 75 percent, the regular exercise was helping them achieve higher levels concentration.

Positive Return on Investment - Over five years, Blue Cross Blue Shield of Indiana realized a 250 percent return on its corporate fitness program investment—$2.51 for every $1 invested.

Source: MeritCare Health System, American Journal of Health Promotion, Health Values, Health Behavior and the Canadian Journal of Public Health

Show employees How

It makes business sense.Teach people to exercise at work – what to do, how to be very efficient using only 10 minutes in the office/at a desk (no gym required).It’s actually pretty simple. And there are companies who can put a coach on-site very cost-effectively to get a program started and keep it going.Go to www.beproactive.com - look at the website or give them a call.

Expect employees to participate IN HEALTH PROGRAMS

If you make it clear that you value your employees, that you think their health is important, and that you expect them to make an effort to be healthy, you will be surprised how many of your employees are willing to engage.People really do want to do the right thing.They just don’t know how.They don’t think they can/should do anything at work.They feel silly if they are the only one.Check out these websites for ideas, for ways to approach the issue, information.

May 13, 2008

BACK ACHES COST BUSINESS ALOT

Next to the common cold, back pain is the leading cause of lost work days- an estimated 100 million working days are lost each year due to back pain.It’s the most common cause of job-related disability. Companies feel it right where it hurts - the bottom line. Mayo Clinic estimates the annual cost of back pain – over $10 billion in lost productivity, medical benefits, and workers compensation.

Modern life is not actually designed to keep a back healthy. People spend mucho time sitting ( at work, at home) and unless they are exercising to strengthen their core, back and stomach muscles grow weak. Most don’t exercise enough, many don’t exercise at all.Some enjoy sports – but that can involve regular thumps and bumps. And try lifting a 3 year-old into a child-seat.

SO WHAT’S A BUSINESS SUPPOSED TO DO?JUST KEEP PAYING MEDICAL CLAIMS?

Manage it.Regular exercise can really make a difference. Some very basic exercises can help reduce back pain and restore our backs to good health.Take a look at these websites to get some ideas:

Rather than just telling people they should exercise, you as a company could provide an exercise coach/fitness professional to run “strengthen your back” seminars throughout the workday 2 or 3 days a week. On an ongoing basis. Not just for a few weeks. This is not a short term problem and it is not a short term solution.

Stop saying that it isn’t practical.It really wouldn’t cost a lot – and there would be benefit short and long term.The actual “back strengthening” workshops don’t have to be long – just 15-20 minutes on a regular basis a couple of times a week. They could be scheduled during people's regular coffee break times, before and after work, around lunchtime. The workshops don’t require a gym or don’t need special equipment - office or conference room chairs and desks/tables work fine.And the exercises can be designed to help people strengthen their core, strengthen their back without needing to shower.If they are wearing business casual clothing that is comfortable, that will work.

SMALL STEPS, SMALL INVESTMENTS CAN MAKE A DIFFERENCE IN EMPLOYEE BACK HEALTH

I’ve said itbefore--it’s not rocket science.Many of your employees actually will participate.Why?Because their backs hurt routinely and would love to find something/anything that could reduce or eliminate discomfort.Their backs will benefit from short exercise programs on a regular basis.And they will get a boost of energy from the little exercise and stretch break that can actually make them more productive. I would love to hear from you about if you think this could make sense for your organization. Get in touch with the folks at Proactive Partners to talk about some interesting approaches to the issue. Visit www.beproactive.com

April 14, 2008

EXERCISE - I’M A BROKEN RECORD ON THE SUBJECT

Healthcare costs, yes I know I have said it before, but I’ll say it again – they are a real problem.For companies, for the employee.Milliman, Inc., a global actuarial firm, recently found that the average total medical spending for a “typical American family of four” reached $14,500 in 2007, up 8.4% over 2006.

And if you are that family – did you have any idea that it costs $14,500 to insure you in 2007???Maybe, maybe not. But you are shouldering 20% or more of that cost (through your monthly contribution to the benefits department and copays for doctor visits, prescriptions, etc). Your out of pocket is about $3,000 per year. That’s a lot of money.

EXERCISE CAN MAKE PEOPLE HEALTHIER – WITHOUT THE MEDS

The Harvard Health Letter (April 2008) published a great article that says exercise REALLY CAN make a difference. They identified 7 common health conditions that you can manage without medication. And for 6 of the 7, the answer - exercise!!! The article says:

“We’ve gotten used to taking pills for everything that ails us, but medications have side effects and cost money. You can manage seven common conditions without taking medication.

Diabetes:Regular physical activity is a powerful brake on blood sugar levels because exercised muscle becomes more receptive to the insulin that helps it pull sugar in from the bloodstream. Eating fewer sweets and easy-to-digest carbohydrates also helps control blood sugar levels.

High blood pressure: Losing weight, getting more exercise, and eating less sodium all lower blood pressure.

Depression: Studies have shown that regular physical activity can have a potent antidepressant effect.

Arthritis: There’s a good chance that losing weight will make arthritis less painful. Combine weight loss with exercise and you may have less pain and more mobility. Even for those who don’t need to lose weight, exercise that doesn’t put “load” on the joints reduces pain.

Cognitive decline: Memory training and other “brain exercises” seem to help healthy older people stay sharp. But physical exercise may benefit the brain more than mental gymnastics.

Cholesterol: Your LDL level may drop by 5% or so if you keep foods high in saturated fat off the menu. Additional soluble fiber may reduce LDL levels as well. So can margarines fortified with sterols.”

BUSINESS LEADERS AND OWNERS – TAKE ACTION ON GETTING EMPLOYEES TO EXERCISE

You can help --- help people fit exercise into their weekly agenda, show them, yes teach them how, incent them to do it.You will start employees down the road to being healthier, reduce their use of medication - and even be more productive at work if you pay attention to the research.

HOW TO GET EMPLOYEES TO TAKE RESPONSIBILITY FOR EXERCISE AND THEIR HEALTH?

March 31, 2008

Why a corporate fitness center?

The "Healthy People 2010" national health promotion project was recently released and David Satcher, MD, PhD, cited getting people moving as the number one public health goal for the next ten years. And the workplace, he said, should play a stronger role in this effort. More employers should "provide supportive worksite environments that offer opportunities for employees to incorporate physical activity into their daily lives," he says.

Some facts:

Reduced Health-Care Costs- Medical claim costs were 55 percent lower among corporate fitness program participants than non-participants over a six-year period—an average of $478.61 for participants, versus $869.98 for non-participants at Steelcase Corporation.

Increased Productivity-

80 percent of Union Pacific Railroad's employees believed their exercise program was helping them become more productive at work, and 75 percent thought regular exercise was helping them achieve higher levels of relaxation and concentration.

A recent study of 200 people at 3 major corporations revealed that an employee's quality of life, mental performance, and time management was 15% better on days when they exercised

Reduced Absenteeism- Over a six year period, DuPont saw a 47.5 percent reduction in absenteeism among participants in its corporate fitness program.

Reduced Turnover - The Canadian Life Assurance Company found turnover among its fitness program participants 34.4 percent lower over a seven-year period compared with non-participants during that same time.

"People spend more time at work than they do anywhere else," says Yvonne Ingram-Rankin, president of the Association for Worksite Health Promotion (AWHP).It makes sense to give people a convenient place to exercise. According to one employee at a mid-size company, “Having the fitness center right there in the building improves my commute time. I don't have to sit in traffic to get to a gym.Instead, I spend time at the fitness center (even if it’s only 20 minutes) and then zip home to my family. When I get home, I don't need to set aside time to relax because I justdid, by working out,”

IT’S NOT GOING TO WORK FOR EVERYONE – BUT IT WILL SEND A MESSAGE THAT HEALTH IS IMPORTANT

A fitness center will get some people active and moving.Based on industry experience, you could expect 15% of the workforce to use the facility on a regular basis.And it tells employees that you value health. That’s worth something, right?

BUT YOU CAN GET MORE PEOPLE PARTICIPATING TO GET HEALTHIER.

If you actively promote the center to your employees, set up incentives and even create “break time” to exercise and communicate that being healthy is part of the job and get people to start to take some responsibility for their health, you can get a lot more people active – that’s good for business. Proactive Partners has very large corporate clients where 50% or more of the employees use the corporate health club regularly (see www.beproactive.com).It’s a function of the corporate culture, active promotion of the facility, great service and great programming.

THE FITNESS CENTER CAN CREATE SOLUTIONS -

Like a stress management workshop or a posture tutorial or a stretch class or a healthy back class – yes, bad backs are costing you money!!

March 16, 2008

For over 20 years, the research data overwhelmingly proves that physical activity (AKA moderate exercise) is critical to health.According to Dr. Harvey Simon, M.D., Associate Professor of Medicine at Harvard Medical School, and Founding Editor, Harvard Men’s Health Watch, “The real energy crisis involves human energy…or the lack thereof.In the United States and throughout the industrial world,insufficient exercise is an important contributor to 4 of the 6 leading causes of death:heart disease, stroke, cancer and diabetes.In all, a sedentary lifestyle.”

Some interesting facts:

•Being inactive is as risky to ones health as smoking.

•Physical inactivity is a major cause of heart disease, adult onset diabetes, some cancers and contributes significantly hypertension and being overweight.

•Average medical bills for men and women over the age of 50 who exercise 3 or more times per week for at least 30 minutes are $2,200 lower per year than medical bills of those who don’t exercise.

•Medical expenditures for obese employees are 77% higher than for workers of healthier weight

•Recent studies indicate that close to 50% of corporate profits now go for employee healthcare vs. 7% just 3 decades ago.

•More than half of these (Health Care) costs are preventable.

WELLNESS PROGRAMS MUST ADDRESS EMPLOYEE PHYSICAL ACTIVITY

If a wellness program is going to make a dent in your company’s healthcare costs, you need to help your employees get regular physical activity.People know they should exercise.The problem is that most people don’t – 60% of American’s get less than the recommended amount of exercise, 25% get NONE.People don’t know how to fit physical activity into their busy lives and often don’t know what to do.

THE GOOD NEWS

Research shows that people can get significant health benefits from only 20 minutes of exercise 3 times a week.There are ways to show people how to work exercise into their office and home routine.It’s possible to get exercise without going to a gym or without special equipment.Talk to exercise experts – they can help you teach people how.Because honestly people want to do the right thing – they just don’t know how.One resource who can help – Proactive Partners.Visit www.beproactive.com to see how.Another interesting site – www.HEALTHbeat@hms.harvard.edu